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10 Ways to Beat Prediabetes

10 Ways to Beat Prediabetes

According to diabetes.org, approximately 86 million American adults have prediabetes, and another 29.1 million have developed Type 1 or Type 2 diabetes. There is a long list of health complications associated with being diabetic, so it is imperative for those in a prediabetic state to take immediate action to prevent the onset of this disease. Fortunately, you can get your health under control by implementing a few new practices into your daily routine.

1. Remove soda and sports drinks from your diet.

One of the biggest issues that people with diabetes face is difficulty keeping their blood sugar in line. If you have been diagnosed with prediabetes, it is just as important to remove all unnecessary sugar from your diet. Caffeine can also cause problems, so your best bet is to stop drinking all regular sodas, sports drinks, sweet tea and anything else that contains caffeine. When temptation to grab a soda strikes, be sure to remind yourself that the average 12-ounce can is filled with the equivalent of 10 teaspoons of sugar.

2. Start a regular exercise program.

Exercise and diet are two of the most important things for you to embrace if you want to avoid developing diabetes. Experts recommend working out for at least 30 minutes per day, and this may require some professional input or instruction to help ensure you stay safe and don’t get bored. For example, Les Mills fitness programs offer a wide variety of options, ranging from dancing to a full-body weights workout. Utilizing a program that allows you to learn many different things will make exercising more mentally and physically engaging, and it will also give you a better overall workout.

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3. Make the switch to low-fat dairy products.

The good news is that you do not need to completely give up dairy unless you’re lactose intolerant. However, your body will thank you for it if you begin substituting low-fat or no-fat dairy products. The American Diabetes Association advocates that this is one of the best ways to keep your intake of sugar and carbs low while still getting the necessary protein and calcium. You can get used to the lower fat products by gradually stepping down from whole fat to 2 percent, followed by 1 percent and, finally, no-fat.

4. Keep a diary of your food consumption and emotions.

A food diary is important for prediabetics and people with diabetes, and it can also be useful for everyone else. In a nutshell, you should write down what you eat, along with the time, and monitor yourself for any mood changes. Carefully capturing all of this information can help clue you in to which food items are causing you the most issues. Additionally, tracking your food will help you get a better idea of how healthy, or unhealthy, your daily diet actually is. From there, you can make the necessary changes to improve your health.

5. Replace bad carbs with whole grain food.

Whole grains have been found to help people avoid diabetes, and they can even prevent someone from reaching the prediabetic stage. In fact, studies have found that ingesting at least 59 grams of whole grains daily will reduce your odds of becoming prediabetic by 27 percent. Researchers also discovered that people who consume 30 grams or less of whole grains are at the highest risk of becoming diabetic. In other words, check your pasta, bread, cereal, and other grains to ensure that you are getting enough whole grains.

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6. Avoid juice and eat fruit instead.

Fruit juice might seem like a good idea, but the reality is that most of these drinks are packed with sugar. A comparison of soda and juice found that many popular juice items, including Minute Maid 100 percent Apple Juice, are just as bad, or even worse, than popular sodas such as Pepsi and Mountain Dew. Meanwhile, fruit has fiber and other nutrients that help your body better absorb their natural sugar content.

7. Increase your water consumption.

One of the issues that can plague people with prediabetes is feeling hungry even after they have eaten. Because of this, experts recommend increasing your daily water intake. It is best to drink a full glass of water after each meal, and you can also help ward off hunger by drinking another full glass with your food and in-between your typical meal times.

8. Commit to 8 hours of sleep per night.

Sleep deprivation is one of the many risk factors that can lead to prediabetes, so getting more than six hours of sleep every night is a must. However, if you are already prediabetic, you will want to commit yourself to a regular schedule that allows you to get eight hours of sleep every night. Doing this will help your body deal with the prediabetic stress, and it is one of many steps you can take to stop your downward spiral toward Type 2 diabetes.

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9. Remove junk food from your home.

Humans are creatures of habit, which means that if you keep junk food in your home, you are most likely going to eat it during moments of stress. If you must keep some unhealthy snacks in your house, be sure to put them out of sight so that you will be less likely to think of them when you are feeling hungry. Ideally, though, you will remove all of the candy and other junk food and replace it with easily accessible healthy snacks, including fruit and vegetables.

10. Reach for food that is high in fiber.

Food that is rich in fiber will typically have a lower glycemic index (GI), and this is an important component in reducing your blood sugar levels. Keep in mind that naturally occurring food sources are best because highly processed food tends to have a higher GI, regardless of the fiber content. In other words, it is best to choose high fiber food such as whole grain pasta, lentils and broccoli.

Another important thing you can do to help yourself is to become educated about the common diabetes misconceptions. Combining knowledge with lifestyle changes is truly the best way to stop prediabetes in its tracks.

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Featured photo credit: Image by Viktor Hanacek via picjumbo.com

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Holly Chavez

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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